The BMI is a good indicator of your body weight. It also is can be used as an indicator of your current and future health risks. This is true because on average people who are overweight or obese have high incidence of cardiovascular disease, high blood pressure, Type 2 diabetes, sleep apnoea, osteoarthritis, psychological problems and reproductive problems for women. (http://www.aihw.gov.au/body-weight/)

The BMI is a indicator of where your weight should be for your age, sex and height. It doesn’t however cover all people and their cultural variations. It doesn’t allow for fat distribution around your body nor can it be used for children.

Calculate you Body Mass Index.

Your BMI will fall into one of four categories:

BMI (kg/m2)	Classification
Less than 18.5	Underweight
18.5 to less than 25	Normal weight range
25 to less than 30	Overweight
30 or more	Obese

Source: World Health Organization (WHO) 2000. Obesity: preventing and managing the global epidemic. Report of a WHO consultation. WHO technical report series 894. Geneva:WHO.

 

To kick start your metabolism, remember the 30 in 30 rule. 30 grams of protein within 30 minutes of waking to stave off hunger until lunch time. This can be in mixed form, drink\yoghurt\breakfast or in one meal. Here are some suggestions to start your day.

Salmon Toast

High Protein Toast (per slice 14 gr protein, 3.5 gr fat, 12 carb, 130 Cal)

50 grams of smoked salmon (protein 7gr , 1.2 fat, 0 carbs, 33 cals)

2 Tbsp reduced fat cream cheese (protein 2gr, fat 4 gr, 1 gr carb,  60 cals)

Garnish with baby Spinach

Salt/Pepper/Paprika to taste

 

Cranberry and Almond Porridge

(7 grams protein, 60 grams carbs, 3 gr fat, 100 calories per serve)

1 scoops vanilla whey protein

25 grams unsweetened dried cranberries

50 grams slivered almonds

100 cups steel cut oats,

1 cups water

Soy milk

Cook oats and cranberries in water until soft. Stir in  whey protein and slivered almonds. Add soy milk to texture.

 

Yoghurt smoothie

(32gr protein, 21 gr carb, 18gr fat, 360 calories per serve)

half a scoop of vanilla whey protein powder

cup plain greek yoghurt

1/2 cup mixed berries

2 Tbsp sliced almonds

1 cup ice.

Soy milk

Add to blender and blend for 30 seconds. Add soy milk to texture.

 Peanut Butter Banana Smoothie

1 ripe banana (2 grams protein, 30 grams carbs, 1 gr fat, 100 calories )

50 grams vanilla whey protein powder (35 grams protein, 9 grams carbs, 0 gr fat, 170 calories )

1 Tbsp peanut butter (4 grams protein, 3 grams carbs, 8 gr fat, 90 calories )

1 Egg (6 grams protein, ~1 grams carbs, 5 gr fat, 78 calories )

1 Tbsp honey (0 grams protein, 17 grams carbs, 0 gr fat, 64 calories )

1 cup of mik / soy / almond milk (8 grams protein, 12 grams carbs, 2.4 gr fat, 103 calories )

1 cup of ice

Add to blender and blend for 30 seconds. Add soy/almond milk to texture.

Banana Muffins

Per serve (7 grams protein, 16 grams carbs, 1.6 gr fat, 100 calories )

1  large banana (2 grams protein, 30 grams carbs, 1 gr fat, 100 calories )

3 eggs (6 grams protein, ~1 grams carbs, 5 gr fat, 78 calories )

1/2 cup plain non fat greek yoghurt (34 grams protein, 132 grams carbs, 0 gr fat, 75 calories )

3/4 cup oats (0 grams protein, 17 grams carbs, 14 gr fat, 778 calories )

2 scoops vanilla whey protein powder. (35 grams protein, 9 grams carbs, 0 gr fat, 170 calories )

2 tsp baking soda.

extra banana slices for topping.

*Preheat over to 180 c

*Blend all ingredients.

*Spray muffin tin with nonstick oil or line with patty pans  and fill with mixture placing slice of banana on top.

*Cook in over for 15-20 minutes testing for readiness.